First day back working out. I snuck a bike ride in as well as the arms. But bike was just pleasant. honest, arms days are the one thing that sucks. Legs days don't. Biking definitely doesn't. Swimming...well is starting to, but really nowhere near the suck of arms lift days.

Felt fine medically, maybe one place where I tasted a little blood, but just barely and no pain and just for a sec (mid workout). Think it's fine and jawbone is healing.

Assessment: * Workout: fine. Little weak on the lifts, actually. Would have been ready to move up, but not now. Will keep these weights for a week. See about next.
* Diet: on track at 2500.
* Weight: 165(0).
* Life/work: Spent on hour on the phone with Verizon and set up a wireless router. Will help me a lot with home office and stuff like that as this place is not well wired.

First legs day back. Pretty easy. Need to make legs day harder. Figure out some compounds.

Got my bf% done today. 11.0%. Was 10.15% in FEB and 10.5% in JAN. Can tell by the skinfold numbers it was up and I think I really did gain a percent bf. Have gained muscle also as I'm well heavier now than before.

Kinda tricky to judge the lean body mass gain (from day to day variability), but somewhere between 0.5 to 5 lbm# over the 3 months (maybe 2# as best guess.) and a pound or two on top of that since January. Slow, but am gaining about a pound a month.

Number is just one more peice of uncerstain data, but makes me feel OK that I'm not dangerously lean or fat. And lifting is working. Just gotta keep going. Still confused as to maintaing at 165 or 170, given my weight jumps around 5# from lifting and carb-water.

Assessment: * Workout: weak on some lifts. Surprised me that tricep press was down. Not sure if it was the week off, shifting to twice per week, or being in calorie deficit.
* Diet: on track at 2100. Lean steak tonight.
* Weight: 166(+1).
* Life/work: Cranking along. Got something to finish by Friday. will be a push, but at least I'm not stymied...am proceeding.

Really my thighs look manly anyhow even if I am not that strong...so maybe better to stick with leg extensions which surprisingly hurt the patella least. Still like to blast the glutes and hammies a bit more and different than the isolations on the machines. Even if I have to leave quads alone. Need to research GHR and faceplants and stifflegged deadlifts and all.

Really what I liked about the squats and deadlifts was not so much the muscular development but that feeling of all body work...and the sweat popping out all over me. That and taking up space in the corridor with my deadlifts and moving weights around and all. I got a little bit of that, since I'm now transferring dumbells out to the stretching area for my tib anterior exercise instead of endangering people in the freeweight room with my balancing on a step with a weight on my foot. Get a sort of stealth farmers walk out of the transfer. :)

Gonna go up on legs end of this week. WAit two weeks with arms (legs feel stronger than arms). Will get their increases on alternate weeks, so it is less of a load every two weeks to increase both upper and lower.

Assessment: * Workout: tolerated the pec work ok. did flies early so they were easier. Dips were last so harder than normal, plus the increase. Kind of got a little scared of my pec while doing dips (didn't hurt, just mental).
* Diet: on track at 2500.
* Weight: 166(+1).
* Life/work: progres...

Last edited by ApolytonGP on Fri Jun 18, 2010 10:50 pm, edited 3 times in total.

Cardio: swim: 500yds (had sudden pain, deep in my armpit...had to stop. Think it is a different muscle than my pec although same side...and I know the labrum is bad there too. Just lots of issues...try to train around. )

Assessment: * Workout: Total rest day for injury recovery/avoidance.
* Diet: on track for 2500. Hard time getting enough food in with work. Had some milk in my coffee. Felt bizarre. and I did use 2% rather than any of the creams. Was not an indulgence, but needed to cool it down fast and drink it before an important meeting
* Weight: 167.
* Life/work: real busy, getting lots done.

Assessment: * Workout: Total rest day for injury recovery/avoidance.
* Diet: on track for 2500.
* Weight: 167.
* Life/work: big meeting. Didn't get result I wanted, but I had done everything I could. Actually felt very self-actualized knowing that!

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